152 ~ Weight Loss Wednesday XVIII

In this week’s Weight Loss Wednesday, I’m answering another round of listener questions covering intermittent fasting, tracking progress when you’re building muscle, calorie tracking apps, compression garments, macro myths, before and after photos, and whether weighing food in grams actually matters.

If you’re feeling overwhelmed by conflicting weight loss advice or worried you’re making things harder than they need to be, this episode will help you reset and refocus.

In this episode, I talk about:

What intermittent fasting actually looks like in real life and why I don’t recommend starting with extreme fasting windows
 Why an eating window is a more helpful mindset than the word “fasting”
 How to track progress when the scale isn’t moving because you’re gaining muscle
 Why a pound of muscle and a pound of fat weigh the same and what really changes is volume
 Other ways to measure progress besides the scale, including measurements, photos, strength, and daily function

My preferred calorie tracking apps and what to look for when choosing one
 How to find your calorie needs using TDEE and why it’s important to double check what your app is telling you
 Why cutting calories too aggressively often leads to burnout and quitting
 The importance of sustainable calorie deficits instead of “starting with a bang”

Compression garments, what I wear, why I love them, and how they help with comfort, warmth, and confidence after major weight loss
 Why lower calorie does not automatically mean higher carbs
 Why macro ratios matter far less for weight loss than diet culture wants you to believe

A candid discussion about before and after photos and mental health
 Why weight loss and mental health are deeply connected
 Whether weighing food in grams matters, when it helps, and when it’s not necessary
 How to approach tracking in a way that meets you where you are instead of overwhelming you